All I want for Christmas is BIG LEGS!

Santa isn’t going to bring you big legs this Christmas but we might be able to help with that… We asked Titan Athlete Brodie Priestly how he was able to build a killer set of wheels and here is what he had to offer:

I typically train legs twice a week. They are half of your body after all and only training them 1/5th or 1/6th of your workouts never made sense to me. I keep the workouts simple focusing on big movements and relatively heavy weight but always pushing the volume. 

On leg day you want to make sure you have enough fuel in the tank so I bump up the carbs by about 300 grams. I push the fluids the entire workout and take intra workout 1-2 scoops of Glycofeed and 2 scoops of BCAA+. You can really tell a difference in the intensity you can put out especially when you get deeper into the workout.  

Legs, Day 1 (Wednesday) 
Single leg hamstring curls 4 x 12
*Do one leg for 12 reps then the next, back and fourth for 4 sets total with no rest in-between

Single leg Extensions 4 x 12
*Do one leg for 12 reps then the next, back and fourth for 4 sets total with no rest in-between

Leg press 4 x 30
*20 reps high on sled toes hanging off emphasizing hamstrings followed by 10 reps low squeezing the quads.

DB lunges 4 x 15 each leg

Hip Raises weighted 3 x 10
Superset
Smith Squats 6 x 15, 12, 10, 8, 8, 8
*I only superset the first 3 sets of these. On the sets of 8 I am going pretty heavy and don’t want to be fighting off any glute cramps!

 

Legs, Day 2 (Saturday)
Seated leg curls 4x 12
Superset
Lying leg curls 4 x 12

Deadlifts 3 x 6
*These do not include warmup sets. I typically start my working sets at 405, working up a plate at a time and doing 5-10 reps with each additional weight increase. 

Single leg extensions 4 x 20, 15, 12, 8 – Drop weight in half and burn out

Squats 5 x 5 – Drop weight and finish with a burn out set. 
*I do these last after my legs have been thoroughly fatigued. This way I keep less weight on my joints while still stressing the muscles to their fullest.

Get a light stretch in when you finish. Concentrate on stretching the quads to avoid tight muscles to pull on your patellar tendon causing knee paid.  

That’s it! Remember to check your ego and make sure you can move the weight with a full range of motion and good posture. Nothing stalls your leg growth like a low back injury from trying to be the gym hero. 

 

Until next time, Train Hard!

-Brodie

 

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